Tuesday, 5/27/2014 WOD

“Helen” 3 rounds of: 400 meter run 21 kettlebell swings (16/24) 12 pullups Warm up: 400 meter run 4×20 pull overs Team stretch Wod Specific warm up 5×5 kb swings, pullups Kids fitness Times: Karen 18:42 (8/b) Alli 14:34 (12/b) Smiley 13:04 (24) Chiri 13:50 (16) Tyler NFT Kaitlyn 12:38 (12/b) Shannon 14:09 (12/b) Sophie 16:17 (12/b) Tracy 16:42 (12/b) Stacey 18:39 (16) McC 10:16 (20) Anthony 11:00 (16) Brian 12:23 (20) Sean 10:37 (mod) Ben M 12:21 (20) Alan 15:28 (20) Lester 14:10 (12/b) Angel 15:03 (12/b) Mike 13:33 (16/b) Gordon 15:21 (24) Bo 15:12 (15) Caileigh 14:29 (8/b) Jessica 15:41 (12/b) Des W 13:18 (12/b) Utah 11:41 (24) Shaleise 17:00 (12/b) Jess 12:22 (12/b) Laura 10:06 (mod) Jim 16:50 (24) Abby 15:45...

Monday, 5/26/2014

“Memorial Day is a good time to reflect on the sacrifices and services of the  American soldiers and veterans and the U.S. military men and women. The American military is, has always been and will always recruit the best and finest of the crop of young men and women of the country and we will continue to shower them with appreciation, support and prayers, as we have always done. Memorial Day is just an opportunity for us to express the special places they have in the hearts of American citizens and more by honoring the people who work in the various branches of the military”. (thememorialdaytribute.com)   The gym will be closed all day today. Six of us will be running the Bolder Boulder to honor the men and women who serve and have served our country during peace and war, and who have given their lives fighting for our...

Saturday, 5/24/2014 WOD

The Gym will be closed Monday, 5/26/2014 in observance of Memorial Day!!! Have a safe and happy holiday weekend!!! WOD: 4 Stations, 4 Rounds For Reps You will spend a minute at each station with a 30 second rest period between station. Romanian Deadlift (65#/95#) KB Swings (16#/24#) Box Jumps (20#/24#) Wall Balls (14#/20#) Warm Up: 400 M Run KB Skill Work Team Stretch WOD Specific Warm Up: 5×5 RDL, KB Swings, Box Jumps, Wall Balls Start light and work up to work out weight. Reps: Nate 327 Anthony 384 McC 317 Utah 332 Chiri 354 Roberto 311 Mike 316 Stacey 311 Challenge 4 Liz 24:10 Kayla 31:40 Kids: Kaydee 7:22 Baileigh...

Friday, 5/23/2014 WOD

The gym will be closed Monday, 5/26/2014 in observance of Memorial Day. CrossFit WOD: 10 squat cleans (95/135) 20 ball slams (20/30) 30 pullups 40 Russian twists, total (20/30) 50 double unders 40 Russian twists, total (20/30) 30 pullups 20 ball slams (20/30) 10 squat cleans (95/30) Ninja Workout: 5 rounds for time of: 500 meter row 100 single unders Warm Up: 50 double unders 4×20 pullovers Team Stretch Wod Specific warm up: 5×5 squat clean, up to workout weight Pullup warm up Times: Smiley 16:12 (135/30/30) Anthony 17:09 (95/20/20/b) Chris S 17:18 (62/20/20/b) Mayra 17:45 (35/10/10/rr) Alyssa 9:41 (35/10/10/b) Chiri 15:08 (95/20/20) Utah 15:02 (135/30/30) Gordon 17:15 (125/30/10) Abel 19:46 (125/30/30) Lester (mod) McC 20:12 (135/30/30) Roberto 14:47 (135/30/30) Brian 17:57 (105/30/30) Breanna 20:47 (65/20/20) Kayla 21:19 (75/20/20) Hollywood 16:05 (135/30/30) Shaleise 8:05 (35/10/10/mod) 5 rds of 5 kb press, 10 leg raises, 25 ring row: Ruth 13:53 (8) Phil 12:46 (16) Strength: Bo Challenge 4: Caileigh 28:29 Ray 29:39    ...

Thursday, 5/22/2014 WOD

Team WOD: Every minute on the minute for 11 Minutes 5 Ring Dips (each athlete) Max Rep Thrusters (75/105) Athletes will alternate during thrusters as needed. Warm Up: 80 Double Unders/160 Singles Team Stretch WOD Specific Warm Up: Clean Skill Work Thruster Skill Work 3×5 Ring Dips Kid’s Fitness Reps: Phil/ Brian 76 (95) Jennifer 100 (45) Danny 100 (55) Hunter/Liz 118 (75/55) Jessica 102 (45) Des W 111 (45) Angel 115 (45) Smiley 45 (95) Shaleise 107 (35) Laura...
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